10/21/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebell and bodyweight strength, volume, and endurance all together in the blender.  This is what came out below.  Challenging kettlebell work set and 2 minutes of bodyweight conditioning.  Today, use a challenging weight.  Push yourself.  That said, don't sacrifice form to step up.  Form first always.  Get after it!!


40 clean and jerks 20L/20R
1 minute ski jumps (side to side)
1 minute body weight squats

40 snatch 20L/20R
1 minute gorilla jacks
1 minute bicycle crunch

40 lunges 20L/20R
1 minute high knees and butt kicks
1 minute squat thrust

40 row 20L/20R
1 minute mountain climbers
1 minute power jumps

50 single arm swings 25L/25R
1 minute jumping jacks
1 minute cossack squats

Cool down, have a nice day... El Rey always.. 

10/20/17

Yoga with Rachel.. Bow Pose and Core Strength..  Sneaky tough..

https://www.youtube.com/watch?v=syXAS0F1N8I

Namaste... El Rey always.. 

10/19/17

Warmup with joint mobility dynamic movement and foam roller.  Today we are going to hit a HIIT training session where we mix kettlebells and the Bulgarian Bag.  20 seconds of work with 10 seconds of rest in an AB format.  This is going to be a push/pull circuit.  Get the cobwebs out and get after it.

20 seconds on 10 seconds off
Each couplet is 4 rounds

Press w/ Bag
Hi-Pull / Sumo

Push-ups
SCDL (moderate)

BB Alternating Reverse Lunge
Kettlebell triple crush (moderate)

BB OH Squat
Kettlebell snatch 2 rounds L 2 Rounds R

Cool down, have a nice day.. El Rey always.. 

10/18/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Sitouts and swings!!  Simple climb up the ladder.  Enjoy..

1-10
Jump Squats
Chest to Bar RowsBurpees

2-4-6-8-10-12-14-16-18-20
2 Hand Swing
Sit-outs

Cool down, have a nice day..  EL Rey always.. 

10/17/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate Bells, Bulgarian Bags, and Bodyweight.  Should be a good sweat.  So make sure that you're good and warmed up, and get after it today.

3 Rounds

10 kettlebell dead snatch 5L/5R
20 Bulgarian Bag spins
20 Push-ups
20 Bulgarian Bag spins
30 Snap downs
20 Bulgarian Bag spins
40 Squat / front kicks
20 Bulgarian Bag Spins
50 Swings
20 Bulgarian Bag Spins

Cool down, have a nice day.. El Rey always..

10/16/17

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and suit case dead lifts.  It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard. 

15 minutes amrap 

2 TGUs L
2 TGUs R
6 SCDL

Cool down, have a nice day.. El Rey always.. 

10/15/17

SEAL Sunday # 244.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

Cool down, have a nice day.. El Rey always..